Spotlight: Vitamin D

Bring a little sunshine into your life with vitamin D, also known as the sunshine vitamin because it is produced naturally in the skin through moderate sun exposure. Vitamin D also aids in calcium absorption and is imperative for healthy teeth and bones as well as nerve cells and brain function. Researchers also believe that vitamin D is an important nutrient for proper immune function and may help prevent chronic diseases such as diabetes, multiple sclerosis, heart disease and some cancers. A recent study even indicated that adequate levels of vitamin D decreased the overall risk of death by seven percent!

Whether you're getting enough of the vitamin is a hot topic: many researchers are debating how much is enough and how much is too much, but everyone seems to agree that African Americans, people over the age of 65 and those living in the northern latitudes (due to reduced sun exposure) are at risk for vitamin D insufficiency. Here are some suggestions on ways to get more of this essential vitamin.

Where to get your vitamin D

1. Outdoors Our skin naturally produces vitamin D from sun exposure and ten minutes of unprotected (no sunscreen) sunshine each day should have you covered. However, in recent years, concerns about skin cancer and premature aging have spurred most of us into slathering on high levels of sun screens or avoiding the sun altogether, which hinders vitamin D production in the skin. Furthermore, people who live in areas where there is limited sunshine or long winter months could be at risk for deficiency in this important vitamin.

2. Whole Food Sources There are only a few foods that naturally contain significant levels of vitamin D, including oily fish (such as herring, catfish or salmon), fish liver oils, and mushrooms. Several brands of milk, cheese and cereals are now fortified with the nutrient. 

3. Dietary Supplements  Taking a daily multivitamin is a simple, inexpensive way to increase your vitamin D intake. Vitamin D supplements are also sold alone -- you'll notice that some supplements say vitamin D2 while others are vitamin D3.  Recent research suggests that vitamin D3 may be more beneficial. Many calcium supplements also contain added vitamin D, due to the integral role vitamin D plays in calcium absorption. Since adequate amounts are difficult to obtain from food alone and dermatologists urge us to avoid the sun because of its adverse effects on the skin, many experts advocate obtaining your vitamin D from supplements.

So talk to your healthcare professional to determine the right amount, type and best way to get your vitamin "D" daily.